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Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
Rest your attention in the middle of your chest, let your breath slow as though it were moving in and out through there, and bring to mind something you feel warmly about.
A hand on your chest can help you find the place. The feeling does not have to be big: gratitude for something small, or the ordinary fondness you…
Slow breathing on its own does less than slow breathing with a warm feeling attached and something showing you how you are doing.
That is the difference between the deep breathing most people have tried and found underwhelming, and this. The feedback matters because otherwise…
If you try to call up a good feeling and nothing arrives, you are in ordinary company. That blankness is common after a long stretch of hard years, and it is workable.
It helps to do this part with someone else at first, because another person will notice the flicker you dismissed. Look for what is reliably there…
Keep the explanation short when you offer this to someone. It is a way of breathing that gets your heart to send your brain a message to settle. Would you like to try it?
Long technical framings cost more than they buy. They ask a person to take in a great deal before they have felt anything, and the offer of a choice…
Practise this when you are calm and again when you are wound up. The second one is what makes it available in the moment you need it.
Looking for a whole subject rather than a single practice? Start from the nine areas.
Skills learned in one state can be strangely hard to find in another, which is why people say they forgot to use it. Do the first round with someone…